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WOD’s – Week at a Glance:
Monday, 9/16 – (15) Front Squats % / (13) E3MOM x 4 Rounds
Tuesday, 9/17 – (25) 9 / 7 / 5 AMRAP’S
Wednesday 9/18 – (15) Shoulder Press % / (12) For Time
Thursday 9/19 – (30) Active Recovery
Friday, 9/20 – For Time (Proving Grounds) / (Remaining Time) 3RM Push Jerk
Saturday, 9/21 – (30) For Time
Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Running and Machine Work (Calories)
(30) AMCAP (Calories)
PARTNER WOD /
Goal: 300-400+ Cals
*4×6:00 Intervals for Max Cals.
REST 2:00 b/t Intervals.
*Team must split the 800 M
evenly (400 M pp ea. round).
Athlete A runs 400 M, while
Athlete B works on Cals,
then they switch. After the
800 M run is complete, the
team will continue working on
Max calories until the cap –
switching off as needed. 1
machine per team.
A: 800 M RUN
+ MAX CAL ROW
B: 800 M RUN
+ MAX CAL ECHO BIKE
C: 800 M RUN
+ MAX CAL SKI ERG
D: 800 M RUN
+ MAX CAL BIKE ERG
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A